Fitness

Fitness: Saturday, August 17th, 2019

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1) 30 minute Partner AMRAP: 150m Run 12 Push-ups 9 Dumbbell Box Step-ups 35/25 @ 24/20 Partner up, this is a you-go i-go style workout so approach it as such. This means hitting it hard, at a sprinty pace, not at a 30 minute individual AMRAP pace. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is smooth and steady walking, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=BiVI-g30rUkVideo can’t be loaded because JavaScript is disabled: Reflecting on the 2019 CrossFit Games w/ Max El-Hag (https://www.youtube.com/watch?v=BiVI-g30rUk)

Fitness: Friday, August 16th, 2019

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1) 20 minute EMOTM: 1 – 3 Deadlifts 2 – 10 Kettlebell Sumo Romanian Deadlifts 3 – 15 Hip Thrusts (No Loading)  4 – 20-30 Empty Barbell Good Morning Hold Barbell Deadlifts loading build to a heavy 3 for the day. Kettlebell Deads keep weight fixed and focus on position and activation. Hip Thrusts are off a bench with no loading. Good Morning Hold is at the bottom of the movement with an empty barbell. 2) 8 minute AMRAP: 10 Shoulder-to-Overhead 75/55 3 Rope Sit-to-stand Extra Work: 3) Rope Climb: 10 minutes Practice Work on any skill, drill, etc. in developing a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=yLzcsxo-fhsVideo can’t be loaded because JavaScript is disabled: Dr. Terence Kealey and the Myth of Scientific Objectivity (https://www.youtube.com/watch?v=yLzcsxo-fhs)

Fitness: Thursday, August 15th, 2019

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: Concept Cardio/Burn Concept Cardio/Burn programming will be kept “hidden” and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements.  For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Fitness: Wednesday, August 14th, 2019

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1a) 0:00 – 7:00 – 7 minute Partner AMRAP: Part 1 – Partner 1 – 15 Ring Rows – Partner 2 – Dual Dumbbell Overhead Hold Part 2 – Partner 1 – 20 Banded Face Pulls – Partner 2 – Hollow Hold on Pull-up Bar Perform this as an extended Warm-up to get positions and movements good and warm-up. Perform with a Partner. Each of you do Part 1, then each of you do Part 2, and then repeat until 7 minutes is up. While on person is doing the repetition movement, the other is doing the static hold. Don’t make the repetition movements too hard, they are warm-up, they shouldn’t be fatiguing. 1b) 8:00 – 18:00 – 10 minute AMRAP: 25-20-15-10-5 Strict Pull-ups 50 Double-unders or 100 Heavy Rope Single-unders Perform a set of Jump…

Fitness: Tuesday, August 13th, 2019

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1) 20 minute AMRAP: 400m Sled Drag @ Bodyweight 400m D-Ball Carry 400m Farmers Carry Remaining Time Easy on Machine of Choice Yup, you’ve kind of got two Met-cons today. We’ve been doing a ton of dragging and carrying in the Fitness programming the last couple of months, time to put it to a test. Load yourselves appropriately so that each movement is difficult, but not overbearing. If you finish in under 20 minutes have a machine setup and finish your time out at a conversational pace on the machine. 2) 10 minute AMRAP: 21 Abmat Sit-ups 15 Box Jump Overs 24/20 9/side Single Arm Dumbbell Push Press 35/25 Extra Work: 3) Banded Tricep Press Down: 100 Reps Use a resistance you can perform 40-50 reps to start. For results post detailed weights, reps, times, thoughts, etc. for…

Fitness: Monday, August 12th, 2019

WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Front Squat Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 1b) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Back Squat Reference past weeks for loading. Build as heavy as deemed fit. 2) 3 rounds AQAP: 400m Run 30 Alternating Dumbbell Goblet Lunges 35/25 Extra Work: 3) Single Leg Good Morning: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position and balance first, loading second. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=N4abutGjK68Video can’t be loaded because JavaScript is disabled: “Westside Vs The World” Extended Red Band Trailer (May 7, 2019 on iTunes) (https://www.youtube.com/watch?v=N4abutGjK68) Great documentary on Netflix for those that are…

Fitness: Saturday, August 10th, 2019

*Damon will be in today, Saturday the 9th to hang out and see people while we do a workout that we’ve jointly put together. For those who know Damon you all know he has been through a lot the last 4 years and he would love to see you all. WOD: 1) AQAP: 10-20-40 Burpee Box Jumps 24/20 10-20-40 Deadlifts 95/65 200-400-800m Run Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Fitness: Friday, August 9th, 2019

*Damon will be in tomorrow, Saturday the 9th to hang out and see people while we do a workout that we’ve jointly put together. For those who know Damon you all know he has been through a lot the last 4 years and he would love to see you all. WOD: 1) 20 minute EMOTM: 1 – 3 Bench Press 2 – 10 Dumbbell Floor Press 3 – 15 Dumbbell Overhead Tricep Curls 4 – 20-30 second Handstand Holds All the pressing today. Build your Bench Loading as deemed fit…know with all the other work you’ll be under normal loading for 3 reps. Keep your weights fixed for movements 2 and 3. 2) AQAP: 42-30-18 Wall Balls 14/8 21-15-9 Front Squats 65/45 Extra Work: 3) Wide Grip Cable Lat Pull-Down: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights,…

Fitness: Thursday, August 8th, 2019

WOD: Concept Cardio/Burn Concept Cardio/Burn programming will be kept “hidden” and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements.  For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Fitness: Wednesday, August 7th, 2019

WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 5-10 Strict Chin-ups + 10 Band Pull-Aparts Pick a rep count you can maintain for all 6 sets. Use a band as needed. 1b) 9:00 – 30:00 – Every 3:00 x 7 sets: 5 Bent Over Barbell Row 20 seconds Rest 5 Push Press 20 seconds Rest Max Unbroken Kettlebell Swings 35/26 Build the Barbell Row and Push Press as deemed fit. Swings are a max effort set. Swing something that you won’t get more than 25-30 reps with to start…challenge yourself. 1c) 30:00 – 40:00 – Every 2:00 x 5 sets: 10/7 Calories Ski/Bike/Row 10 Burpees Hit these as sprint efforts. Scale reps as needed to keep these under 90 seconds. Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc….

Champlain Valley CrossFit 2019